Women's Strength Training: The Strongest, Most Confident You

Every Woman Fitness offers expert-guided strength training programs specifically designed to help women build functional strength, increase bone density, and improve balance. Our programs are designed by world-class athletes and a sports-focused physical therapist to help you move through life's adventures with confidence.

Our programs are specifically designed for peri- and postmenopausal women who want to feel strong, capable, and confident. We understand the unique physiological changes that happen during this stage of life, and our scientifically-backed blueprint focuses on building and increasing bone health. Whether you're new to strength training, returning after years away, or already lifting and looking for smarter programming — there is a program built for you. You don't need to be an athlete. You don't need to be already fit. You just need to be ready to start.

Every Woman Fitness was founded by Nikki Kimball and Kami Semick, two former elite athletes with a shared mission to help women thrive through midlife and beyond. Nikki Kimball brings over 25 years of experience as an orthopedic physical therapist. She is also one of the most accomplished trail ultrarunners of her era, holding multiple U.S. national titles, three Western States 100 wins, and victories at the Marathon des Sables and UTMB. Kami Semick is a World Champion ultrarunner with multiple U.S. national and international titles, including the 100K World Championship. She brings a robust professional background in management consulting and technology. Having met during a 50-mile trail championship in 2005, Nikki and Kami combined their elite athletic experience and physical therapy expertise to design evidence-based strength programs specifically for women over 40.

Yes! We offer a 6-week program called The Basics, which lays the foundation for your lifelong strength journey. You will learn key movement patterns, proper form, and the language of strength training, preparing you to confidently progress to any of our other programs.

Even experienced lifters benefit from our structured approach. We take you through progressive overload and recovery cycles, and purposefully incorporate mobility, balance, and agility exercises between strength movements to make you more resilient and dynamic.

We don't just give you random "workouts of the day." We architect your strength using progressive overload and recovery cycles—the scientifically proven method for building muscle and bone density. Every workout builds upon the last, so you never have to guess what weights to lift or if the program is actually working.

We currently offer four main tracks depending on your goals and experience: The Basics — a 6-week foundational program with two workouts per week to teach proper form and fundamental movement patterns. Forever Strong — an ongoing program (up to three workouts per week) designed to advance your strength, function, and mobility beyond the basics to support daily tasks and active adventures. Resilient Runner — an ongoing program (up to three workouts per week) focusing on balance, trunk stability, hip strength, and progressive overload to manage the forces unique to running and improve your power. Take the Slope — an 8-week ski-specific program to get you ready for Nordic or downhill skiing.

Our workouts are highly effective and designed to be completed in just 25 to 35 minutes, making it easy to fit into a busy schedule.

Yes. Your membership gives you access to every program. Many members start with The Basics to build a foundation, then graduate to Forever Strong. In preparation for ski season, some members switch to Take the Slope. While during summer, runners and adventurers often cycle through The Resilient Runner. You're never locked in.

Each program follows progressive, periodized strength training — meaning your workouts build on each other and are not random. You'll get a clear 2–3 workouts per week. Each workout has 6 movements with video demonstrations, sets, reps, rest periods, and access to detailed information if you are not familiar with the movement. Every workout is built to develop strength, mobility, and resilience without burning you out.

The Basics starts at 2 days per week of strength training. Forever Strong, Resilient Runner and Take the Slope are 2–3 days per week depending on your needs. You can add walking, mobility, or recovery on the other days — but the strength plan itself fits into a real life.

You don't need a lot of gear. We recommend dumbbells (low-cost adjustable dumbbells are great), some type of a step (box or stair) and a resistance band. Access to a barbell is not required but may be helpful for some movements and those seeking to lift heavier weights.

No — you can work out anywhere! Our platform allows you to access your workouts via your phone, tablet, or desktop, so you can easily complete them in the comfort of your own home, take them to a local gym, or do them in a hotel room or vacation rental.

No! Our platform is fully web-based so you can access your workouts instantly from any phone, tablet, or computer browser.

No problem. Our programs are completely self-paced. You can simply pick up right where you left off, and you always have the ability to go back and repeat any workout at any time.

Starting in your 30s and accelerating through perimenopause and menopause, women lose muscle mass, bone density, and metabolic resilience. Strength training is the single most effective intervention to reverse this. It protects your bones against osteoporosis, preserves and builds muscle, improves insulin sensitivity, supports mental health, and keeps you capable and independent for decades. It is medicine, and it works at any age.

Yes — and The Basics was built exactly for you. Every movement is taught from the beginning with full video demonstrations, coaching cues, and progression rules. You'll learn how to move well before you load heavily.

No. Building visible muscle requires sustained, intentional, high-volume training plus a calorie surplus — none of which happen by accident. What strength training will do is give you tone, definition, posture, and the strength to carry your groceries, your grandkids, and your life with ease.

Yes. Research consistently shows that resistance training improves sleep quality, mood, body composition, hot flashes, joint pain, and bone density during the menopause transition. It is one of the most powerful tools you have for navigating this stage of life well — and our programs are designed with the physiology of midlife women in mind.

You can start your first month for just $7 by using the code START7 at checkout. We want you to experience the progression and quality of the workouts for yourself.

Absolutely. You are never locked in, and you can pause or cancel your subscription at any time within the app.